If you're looking to improve the quality of your sleep, your diet is an excellent place to start. Of course, it's helpful to avoid certain foods in the evening, such as caffeine, alcohol, and fast food, but conversely, it may be wise to include foods that are sources of melatonin, serotonin, magnesium, and antioxidants in your diet:
- Melatonin and serotonin: serotonin regulates many bodily processes, including our mood, but is also a precursor to melatonin, which in turn controls our biological clock and the phases of falling asleep and waking up.
- Magnesium: it is considered a natural sedative because of its ability to induce sleep. In addition, it activates the parasympathetic nervous system, which is responsible for calming the body and mind.
- Antioxidants: in addition to inducing sleep, antioxidants combat nighttime restlessness and promote the balance of the organism.
Here are the best foods for improving the quality of your sleep:
Kiwi
Kiwi is rich in antioxidant vitamin C and serotonin, making it an excellent snack to have in the afternoon or evening to help your organism relax and ensure you get a restorative night's sleep.
Oats
Oats are an excellent source of melatonin. In addition, eating whole grains, which are rich in fiber and complex carbohydrates, will gently raise your blood sugar level, promote insulin secretion, and lower cortisol (the stress hormone), leading to a feeling of drowsiness before bedtime. Consider savory porridge for dinner ;)
Fatty fish
Fatty fish, such as salmon, sardines, anchovies, mackerel, and herring, are excellent sources of vitamin D and omega-3 fatty acids, both of which increase serotonin production and have been associated with better sleep.
Bananas
They contain tryptophan, magnesium, and potassium, which will help you fall asleep faster. In addition, magnesium and potassium are both natural muscle relaxants that promote relaxation and a feeling of calm before bedtime.
Chamomile tea
Chamomile is packed with antioxidants, particularly apigenin, which binds to receptors in your brain to promote drowsiness. The antioxidants in chamomile tea also reduce inflammation in the organism, strengthen the immune system, and reduce the risk of anxiety.
Almonds
Almonds are rich in magnesium and melatonin. A handful of almonds each day as bedtime approaches helps relax your muscles and nervous system, reduce stress hormones and anxiety disorders. It effectively prepares the organism for sleep.
📚 Also read
✨ Our Epycure solutions
